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(1) You can gain about 20-25 pounds of muscle mass in your first year of training. Second year is 10-15 pounds and after that it's less than 10 pounds (less than 1 pound a month). That is if you do things right and you follow a muscle building … [Read more]

(1) The ideal shoulder-to-waist ratio for men is about 1.6. Anything way above looks "freaky" and anything way below looks "bulky" (if you're big) or "feminine" (if you're small). The closer you are to 1.6, the better. Why exactly 1.6? Because this … [Read more]

(1) Intense cardio is not required to lose weight. In fact, it's a bad way to start out your weight loss. First, cardio only burns about 300-500 calories for each 30 minutes you do depending on intensity. That's the equivalent of half a bag of chips. … [Read more]

(1) A diet that is low in a macronutrient (protein, carbs or fat) is a fad diet. Ignore it. Why? Because your body needs an adequate amount of all 3 to function:
Carbs: Main source of energy for brain and body.
Fat: Ensures optimal testosterone … [Read more]

(1) More strength does not necessarily equal more muscle mass.
(2) The perfect amount of reps for muscle gains is about 10 good, controlled reps.
(3) Keep rest time to max 1 minute to tear down the muscle and get a good pump.
(4) Dropsets … [Read more]

(1) You can train a lot as long as you don't lift heavy... Heavy weights stress the central nervous system (CNS) a lot. Low-moderate weights and basic bodyweight exercises stress the muscles a lot, but not so much the CNS, therefore you can train … [Read more]